The Next Step

Beautiful afternoon and went for 28 mile bike ride with a friend. Knee felt pretty good for the ride but still not 100%. However, my legs felt great after the 16 mile run yesterday. If I can just get this knee straight everything else seems to be good.

Left on an early morning flight today to Fort Lauderdale where I was welcomed by Tropical Storm Fay.  My thoughts of running along the beach didn't materialize but was able to squeeze in 7 miles between meetings.  Felt good today and no problems from the knee which is the first time in about a week.  Hopefully, the knee problems are behind me.  The weather here doesn't look too good for in the morning so may be another day on the treadmill.  I may catch a break and all of this will move through during the night and I can get outside in the morning.

55:23

Still heavy rain and wind this morning so back on the treadmill.  In order to shake things up I planned to do 6 x 3:00 at 6:15 pace with 2:00 easy between.  I felt good during the warmup and again the knee seemed to cooperate.  The repeats went good and felt ok for the most part.  I started to feel the effort on the last couple.  It felt good to run fast.  Hopefully, tomorrow I can get outside and enjoy the scenery.

60:40

Still in Ft Lauderdale but finally got a nice morning (78, humid, windy).  I wanted to do a med long run today but didn't have the time since I was wore out last night and needed some sleep plus had an early meeting today.  I decided to break it up into two runs. 

AM

Did an easy 8 miles along the ocean and got to see the sunrise over the ocean which is always cool.  I felt pretty good today but had a little soreness in my legs.  I am not sure if this is from the intervals yesterday or from standing up all day yesterday at this conference.  Anyway it got better as I went along.

67:12

PM

Hot, humid and very windy.  Again still had the soreness in the legs but otherwise felt good.  I ran out and back along the ocean.  One way had a strong tailwind which I ran at around MP and then much harder back into the wind.  Glad to get both runs in.

46:37

Last day in Ft. Lauderdale and it was warm/humid this morning.  My legs really felt trashed this morning.  I think all the running, standing all day at the trade show and poor sleep is starting to catch up with me.  I was going to try to do something faster this morning but thought it would be better just to take easy and save that for a better day.  Turned out to be an ok run.  Just crusied along and enjoyed the scenery but really glad to be heading home tonight.

57:23

I didn't get back home until around 12:30 last night then had trouble getting to sleep so got out later than normal today. It was warm and humid (74). When I started off my legs felt kind of sluggish but then felt better as I got going. Added 8 x 100 strides at the end. I didn't want to do to much today since I am going to do a long run tomorrow. Just glad to be back home.

64:14

Well my running plans changed big time today. I had planned a 20+ mile long run but forgot that I had promised to take my daughter's to a big football game last night. Our local school got to play in the brand new Colts stadium (amazing what you can build for $720 mil) and we didn't get home last night to around 12:30 and I didn't get to sleep until around 1:30 so no way I was going to be able to get up early enough to get the long run in since my daughter had a soccer game this morning as well. So decided to do a shorter tempo run instead. Its times like these that I am reminded that I am a Dad first.

I started out and my legs had no energy. I knew this was not going to be a great run so thought I would just try to make the best of it. When I started the tempo I could feel I was off so thought I would run the first mile at what felt like a good hard tempo pace and then try to hold that. I ran the first mile in 7:01 and wanted to try to run the others around 7:00. I managed to run the next three in 7:03, 7:02, 6:54. I never really felt good but I did take some satisfaction from making the best out of a rough day. I have got to get some sleep/rest to get back on track. Three nights in a row with not enough sleep is taking its toll. Might try to do another easy run tonight if I feel better.

1:10:23

PM

Decided to go back out for an easy run tonight. It was very warm today so even at 8:00 it was in the 80's and humid. When I started out I didn't feel very good getting started and thought about calling it quits but after a couple of miles I started feeling much better. By the 3rd mile I actually felt pretty good so started picking up the pace. I felt good the rest of the way and picked it up each mile. The body is both an amazing and complex thing. After feeling so rough this morning I came back tonight and actually felt good even after being outside all day in 90+ degree weather.

56:08